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Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: October 03, 2010, 09:21:41 pm »whats it for next week adarq?
won the weekend game. 1/1 from three, made a few jumpshots, missed 2. went to the line a few times, made all my free throws.
tested vert twice, only got fingers tho
how many jumps did you take ?
Wednesday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)
- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 10 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- REA SQUAT: 3x3 : 75kg
- SQUAT: work up to a heavy 5 rep (127.5kg-130kg x 5 or so for top set if possible)
- SQUAT: MSEM style: 8 singles (130kg+), 1min rest between singles
OPTIONAL
- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x
- CORE
- LIGHT STRETCH
Thursday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- S1: PUSH-1: BB Flat Bench Press : (90) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (75+) 3 x 5
- 2 min rest between superset
- S2: PUSH-2: Incline DB Bench press : (32-35+) 3 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 4 x 5
- 2 min rest between supersets
- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
- 1 min rest between the entire superset
- CORE
- LIGHT STRETCH
ramping up the intensity/volume alot this week, let's see how it goes..
k1 is stepping it up big time with this grand prix!
